Tandoori Fish
Ready in 30 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 13, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 13, 2017.
With curried bulgur and cucumber raita
Ingredients
CURRIED BULGUR
- 1 teaspoon oil, for cooking (or use spray oil)
- 1 brown onion, finely diced
- 2 carrots, grated
- ¾ teaspoon salt
- 2 teaspoons bulgur spice mix
- Pinch of chilli flakes/powder or cayenne powder (optional)
- 150g bulgur wheat
- 1¼ cups boiling water
- 250g frozen peas
- Juice of ½ lemon (reserve zest first)
TANDOORI FISH
- 600g fish fillets
- 1 tablespoon tandoori spice mix
- 1½ tablespoons natural yoghurt
- ¼ teaspoon salt
- 2 teaspoons oil, for cooking (or use spray oil)
CUCUMBER RAITA
- 1 Lebanese cucumber
- Remaining natural yoghurt
- Zest of ½ lemon
- 3 tablespoons roughly chopped mint leaves
TO SERVE
- ½ lemon, cut into wedges
Steps
-
a full kettle to the boil
-
Heat first measure of oil in a medium pot (with a lid) on medium heat. Cook onion, carrots and salt for about 3 minutes, stirring, until softened. Add bulgur spice mix, chilli/cayenne pepper (if using) and bulgur and cook a further 1 minute, stirring, until fragrant. Add boiling water and bring to a simmer. Once simmering, cover, remove from heat and leave to steam for 10 minutes.
-
While bulgur is cooking, prepare the rest of the meal. Place peas in a small, heat-proof bowl and cover with boiling water and a plate. Leave for 3-4 minutes then drain.
-
Pat fish dry, remove any remaining scales or bones and cut any larger fillets in half. In a medium bowl, combine tandoori spice mix, yoghurt and salt. Add fish and toss to coat well. Set aside.
-
Grate cucumber into a medium bowl and stir through all remaining cucumber raita ingredients. Set aside and season to taste just before serving.
-
Heat 1 teaspoon of the oil in a large fry-pan (preferably non-stick) on medium-high heat. Cook fish, in batches, for 1–2 minutes each side, until slightly charred and just cooked through. Use remaining oil for second batch.
-
Fluff up cooked bulgur with a fork and stir through peas and lemon juice. Season to taste with salt and pepper.
-
divide curried bulgur and tandoori fish between plates. Top with a dollop of cucumber raita. Squeeze over a wedge of lemon.
Nutritional Information
Energy |
1572 kj 376 kcal |
---|---|
Protein | 41.9g |
Carbohydrate | 31.3g |
Fat | 7.0g |